Crossfit Charlottesville – CrossFit
Warm-up
3 Sets
10 Scapular Push-ups
5/side Quadruped Thoracic Rotations
16 alternating Cossack Squats
Scap Push-ups – https://youtu.be/_QAOkdo9-2A
Quadruped Thoracic Rotation – https://www.youtube.com/watch?v=g8IiwVfCxNc
Cossack Squat – https://www.youtube.com/watch?v=YvxmS5BIPi8
Not For Time
3-4 sets:
12 alternating DB Pull Across Plank
8-12 Foam Roller Hamstring Curl
8-12/arm Side Plank Powell Raise
DB Pull Across Plank – https://www.youtube.com/watch?v=3ruEe8ReS84&feature=emb_title
Foam Roller Hamstring Curl – https://www.youtube.com/watch?v=mUdLX3XvD8Y
Side Plank Powell Raise – https://youtu.be/U6HqVO4D1ZI
Metcon (No Measure)
EMOM for 16-20 minutes:
odd – 30-50 Double Unders (sub single unders or 30 seconds DU Practice)
even – 25-30 second Reverse Plank
Reverse Plank – https://youtu.be/v4v_7PU2OjM